How many calories do you have to eat per day to lose weight?
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• Basics of calories
• How to reduce calories
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.Below could be a easy however extremely correct scientific calorie calculator, beside 5 evidence-based tips about a way to sustainably scale back your calorie intake.
Enter your data in the calculator below to calculate how many calories you must eat per day to maintain or lose weight.
The calculator is based on the Mifflin-St. The Jeor equation, a formula that numerous studies have shown to be an accurate way of estimating calorie needs (1, 2).
Calorie calculator
How many calories should you eat on average?
The average woman needs to eat around 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. Meanwhile, the average man needs 2,500 calories to maintain himself and 2,000 to lose one pound of weight per week.
However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health, and many others.
What are calories?
A calorie is a unit that measures energy. Calories are generally used to measure the energy content of food and drinks. To lose weight, you must eat fewer calories than your body burns each day.
How to reduce calorie intake without starving
Calories are simply a measure of energy.
It is a known fact that to gain weight, it takes more calories to enter your body than it does to leave it.
Conversely, you turn if additional calories leave your body than enter.
That said, cutting calories without taking into account the foods you eat is often not a sustainable way to lose weight.
Although it works for some people, most end up hungry and eventually give up their diet.
For this reason, it is recommended to make some other permanent changes to help you maintain a calorie deficit in the long term, without feeling hungry.
Here square measure five evidence-based diet and way changes that are shown to assist individuals thin.
1. Eat more protein
When it comes to losing weight, protein is king of nutrients.
Adding supermolecule to your diet is that the simplest, handiest and most delicious thanks to thin with lowest effort.
Studies show that protein increases your metabolic rate and helps curb your appetite (3).
Because protein requires energy to metabolize, a high protein diet can increase calories burned by 80 to 100 calories per day (4, 5, 6).
Protein is also by far the most abundant nutrient. One study showed that people who ate 30% of protein calories automatically ate 441 fewer calories per day (7).
In other words, you can easily increase calories and reduce calories simply by adding protein to your diet.
Proteins can also help fight cravings, which are a dieter's worst enemy.
In one study, consuming 25% of daily protein calories reduced obsessive thoughts about food by 60% and reduced the desire to snack at night by 50% (8).
If you would like to thin sustainably and with lowest effort, take into account creating a permanent increase in your supermolecule intake.
Not only will it help you lose weight, but it will also prevent - or at least significantly reduce - weight recovery (9, 10).
SUMMARY Increased protein intake can increase metabolism, combat cravings, and significantly reduce appetite. This can lead to automatic weight loss
2. Avoid sugary sodas and fruit juices.
Another relatively easy change you can make is to cut liquid sugar calories from your diet.
This includes sodas, fruit juices, chocolate milk, and other drinks with added sugar.
These products are among the most fattening aspects of the modern diet, as your brain doesn't record liquid calories the same way it records solid calories.
For this reason, drinking sugary soft drinks does not automatically compensate your brain by causing you to eat smaller amounts of other things (11, 12).
Studies have shown that sugary drinks are strongly related to an increased risk of obesity, and a study in children shows a 60% higher risk for each daily serving of a sugary drink .
Of course, the harmful effects of sugar transcend weight gain. It can have disastrous effects on metabolic health and increase the risk of many diseases (14).
Although small amounts of natural sugars from foods like fruit are fine, large amounts of added sugar and sugary drinks can harm your health in several ways.
There is no physiological need for these drinks, and the long-term benefits of avoiding them can be enormous.
SUMMARY It is important to avoid sugary soft drinks and fruit juices, since liquid sugar is the most cumbersome aspect of the Western diet.
3. Drink more water
A very simple trick to increase weight loss is to drink more water.
Doing so can increase the amount of calories you burn for up to 90 minutes.
Drinking about 8 glasses (equivalent to 68 ounces or 2 liters) of water per day can burn about 96 more calories.
However, when you drink water may be even more important, since drinking it before meals can help reduce hunger and automatically make you eat fewer calories.
In a 12-week study, drinking 17 ounces (0.5 liters) of water half an hour before meals caused people to lose 44% more weight
When combined with a healthy diet, drinking a lot of water (especially before meals) seems to be useful if you would like to slenderize.
Caffeinated drinks, like coffee and green tea, are also great. Its caffeine content can boost metabolism, at least in the short term
SUMMARY Studies have shown that drinking water can increase metabolism.Drinking it [*fr1] associate degree hour before meals will assist you eat fewer calories.
4. Exercise and lift weights
When you eat fewer calories, your body makes up for it by saving energy, making you burn less.
That is why long-term calorie restriction can significantly reduce metabolism.
Also, it can lead to loss of muscle mass. Muscle is metabolically active, so this can further reduce metabolism.
The only proven strategy to prevent this effect is to exercise your muscles by lifting weights.
This has been repeatedly shown to stop muscle loss and stop your metabolism from deceleration down throughout long-run calorie restriction.
Of course, if you're trying to lose weight, not only do you want to lose fat, you also need to make sure to take care of your muscles.
If you can't get to the gym, consider doing bodyweight exercises, such as push-ups, squats, and sit-ups, at home.
Doing some cardio, like walking, swimming, or jogging, can also be important, not necessarily for weight loss, but for optimal health and overall well-being.
Additionally, exercise has a variety of other benefits that go beyond weight loss, such as longevity, a lower risk of illness, more energy, and feeling better every day.
SUMMARY Weight lifting is important as it reduces muscle loss and prevents your metabolic rate from decreasing.
5. Reduce your carbohydrate intake
Reducing carbohydrates is a very effective way to lose weight, since it reduces appetite and makes you eat fewer calories automatically.
Studies have shown that eating a low-carb diet to its fullest can cause you to lose two to three times as much weight as a low-fat, calorie-restricted diet.
Not only that, but low carbohydrate diets also have many other health benefits, especially for people with type 2 diabetes or metabolic syndrome.
But you don't have to go low carb. Just be sure to eat quality, fiber-rich carbohydrate sources, focusing on whole single-ingredient foods.
If you keep on with whole foods, the precise composition of your diet becomes lesser.
SUMMARY Reducing carbohydrates can help you lose weight by reducing your appetite and making you eat fewer calories.
